Aya（小山内あや）のインスタグラム(aya_fitness) - 7月3日 17時35分

#AYAトレ 🔥🔥
今週は自粛明け久々の忙しい1週間でした💦
忙しい方が時間を有効活用しようと自然とアクション起こすからトレーニングもより集中出来る💪🏻⚡️
やったぁー、明日はチートDAY🍫🍰🍨🍩
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6.29
【 #CapacityBuilder (A) 】
5 Sets:
2 Strict Ring Muscle-ups
3 Kipping Ring Muscle-ups
4 Kipping Ring Dips
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【 #CapacityBuilder (B) 】
3 Sets:
Max Reps Bodyweight Bench Press
Max Reps Strict Chest to Bar Pull-ups
＊Rest 2 Minutes Between Sets.
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【 #Conditioning 】
“Tail Lights”
10 Rounds For Time:
7 Power Cleans (155/105)
7 Bar Facing Burpees
200 Meter Run
KILOS 70/48
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6.30
【 #PegboardConditioning 】
Not For Time:
100 Meter Run, 1 Pegboard Climb
200 Meter Run, 1 Pegboard Climb
300 Meter Run, 1 Pegboard Climb
400 Meter Run, 1 Pegboard Climb
500 Meter Run, 1 Pegboard Climb
Wearing (20/14) Weight Vest
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【 #SnatchPrimer 】[On the 0:00]
On the 1:30 x 5 Sets: #35kg
2 Snatch Drops
2 Tall Snatches
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【 #SnatchComplex 】[On the 10:00]
On the 2:00 x 5 Sets: All #50kg
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch
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【 #RowConditioning 】
On the 4:00 x 2 Rounds:
800/650 Meter Row
On the 3:00 x 3 Rounds:
600/500 Meter Row
On the 2:00 x 4 Rounds:
400/350 Meter Row
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7.2
【 #GymnasticCapacity 】
❶AMRAP 2: Handstand Walk
Rest 30 Seconds
❷AMRAP 2: Strict Handstand Push-ups
Rest 30 Seconds
❸AMRAP 2: Handstand Walk
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【 #CapacityBuilder 】[On the 0:00]
On the 2:00 x 5 Rounds: #105kg
Round 1: 1 L-Sit Rope Climb, 10 Deadlifts
Round 2: 1 L-Sit Rope Climb, 8 Deadlifts
Round 3: 1 L-Sit Rope Climb, 6 Deadlifts
Round 4: 1 L-Sit Rope Climb, 4 Deadlifts
Round 5: 1 L-Sit Rope Climb, 2 Deadlifts
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【 #Conditioning 】
“Dirt Devil”
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over Dumbbells
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbells
5 Devil Presses (50’s/35’s)
KILOS
22.5’s/15’s
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